Are you tired of having bad joints? Do you want something new? You want to continue building muscle, or start? This could be your answer.
The best way to prevent your joints from becoming too stiff is to use resistance bands.
How can I build muscle? These are the keys to building muscle. Keep your movements slow, no matter how intense the workout. You can flex throughout your workouts and then hold that position for one second before you release the contraction.
Which muscles could you create with this? Here you go…
Training
Chest: Push-outs
You can hold the resistance bands handles with your fingers, while placing the middle between the bars around a stick or in the crack of doors. The handles should be placed at the chest level just above the shoulders. Push the handle outwards from your body. Pull the handles outwards until your elbows extend fully. Then, bring them in toward you.
Biceps curl ups
The handles should be held in your hands, with the middle part of the band under your feet. Start at the waist, and bring them up toward your shoulders. Keep your elbows straight. They are used to pivot and keep the elbows still in place.
Triceps: Pull/push downs
You should hold the handles with your fingers, and place the middle band on the front. You can use your elbows to pivot and keep the handles in one place throughout the workout. Continue pulling or pushing down until you have locked your elbows. Then slowly pull the bands back and then repeat.
Deltoid lifts shoulders
The handles should be held in your palms, with the middle part of the band under your feet. Relax your arms and fingers, then place the handles on each side. Keep your elbows straight while slowly raising your arms.
Rotator cuff (or Rotator wrist): Take one of your bands and wrap it around the pole. Your elbow should be bent at 90 degrees. Keep your sideways towards the pole/center band. Slowly, move your arm from your side towards your chest. Your elbow should remain at 90 degrees throughout the exercise.
Trips and Shrugs
Because of the small range of motion, it is important to keep these bands tight. You should grip the handles from your side, with your arm relaxed and your hand in neutral. Keep the middle of your resistance band under your feet. Your elbows should be locked during the exercise. Keep your arms straight out and your arms extended at your sides. Slowly slack your shoulders up, and then lower them back. Reach as high up as possible.
Lift your lower back to get rid of the dead lift
With your feet about shoulder width apart, place your feet on the bands. Also, place your hands about shoulder distance apart on the handles. Straighten your back (don’t lean forward!). Start moving with your butt sticking out of your knees by bending your knees. Start by pushing upwards with your legs, not your back. You should then arch your back back in the final motion. You should go down in the exact same manner as you went up. Make a small motion, keeping your back straight at the beginning, then unlock your knees and bend down to get under your knees.
Press Quads for Legs
Placing the band in your hands, place feet on ground with legs bent. Place the middle of your feet on top of the band (best when you have shoes). While pushing your legs out, keep the handles in place. During this exercise, your upper body shouldn’t move.
Calf: Calves are upward
Hold the bands with your hands. Place the middle of your bands below you. Because motion is very little, bands should be tight. Keep your toes flat on the floor and push your heels as high up as you can. Keep your feet on the ground for one second, then let your heels go up.
Wall Squat – Quads/Hamstrings
The middle of the band should be placed on the crack of the door. Just above your shoulders, place the handles in each hand. Your feet should be between 10-20 inches from the door. As your point for rotation, use the knees. Your back should remain straight during the entire exercise. Begin with your knees bent. Push up to almost lock the knees.
Hamstring: Hamstring curls
Lay on your stomach. Placing the middle band under the crack of a door, You should place the handles of each band at a height of about a half-foot. Rotate at the knee. Bring your legs up to the ceiling and pull them in toward the rest of your body. Then, release.